Seven Essential Workout Supplements

Ever walk through a health food store and have no idea what would work well for you? Here is your easy to follow guide of the best options for workout supplements.

If you’re a competitive athlete or a fitness enthusiast, you know that when training for events, workout supplements can be your best friend! In conjunction with workouts and a healthy diet, they can take your fitness to the next level. There are plenty of the best supplements for muscle growth or weight loss out there. Unfortunately, it can be difficult to decipher between the ones that really work and the ones that are all hype with little to no actual benefit.

Here’s Your Top 7 Workout Supplements

#1 Do You Want to Find a Way to Boost Your Immune System?

L-Glutamine

Glutamine is a great supplement for competitive athletes, bodybuilders and those who are just seeking to keep in shape. It accounts for roughly 60% of skeletal muscle in the body and a significant amount of nitrogen that is carried to the muscles. Glutamine regulates IgA immune response and accounts for between 35 to 40% of amino acid nitrogen in the bloodstream. It is an important supplement because one hour of exercise can lower glutamine levels in your body by as much as 40%. And, unfortunately, once glutamine levels are lowered, it could take a few days for them to return to normal.

Glutamine supplements work great, but there are other ways to include it in your diet. Other great sources include wild-caught fish such as salmon and tuna, asparagus, grass-fed beef, turkey, and broccoli raab. Dr. Josh Axe, a certified nutrition specialist, recommends at least three servings of glutamine per day.

Whatever you do, you should remember to account for the amount of glutamine lost during your training. Whether you are taking L-glutamine powder or are just working the supplement into your diet, be sure to get at least three servings daily.

#2 Do You Need A Bit More Energy?

Creatine – Amino Acids

Creatine is a naturally occurring amino acid that provides the body with energy. It is a popular supplement among both female and male athletes. And, the good news is that it is comprised of helpful amino acids such as arginine, glycine, and methionine. Arginine promotes heart health, glycine helps to regulate blood glucose levels and methionine helps the liver reduce the amount of fat intake, assisting in the production of creatine.

The body naturally produces creatine in the kidneys, pancreas, and liver. It is stored as creatine phosphate in the muscles and released during high-intensity workouts. Creatine provides the body with energy as it is converted to adenosine triphosphate, also known as ATP. It’s important to thoroughly research the best creatine for your body.

This allows the body to increase stamina, resulting in longer, more efficient workouts. If you are over the age of 19 and looking to maximize the effects of the best creatine, you should take 20 grams daily. Remember, whether you are a competitive gymnast, marathon runner or simply enjoy fitness, creatine will certainly increase your muscle building efforts, allowing you to burn off fat more easily!

For the best results, take whey protein by itself up to an hour after strength training. If you don’t take it in that window, then you’d definitely want to take whey protein with other foods to slow down the digestion process. In short, if you’re looking to build muscle mass, whey protein is certainly for you.

#4 Do You Tire More Easily Than You’d Like?

Beta-Alanine

Also, it prevents muscle acid buildup by increasing carnosine, a substance found within muscles that regulates acidity levels. If acidity levels get too high, they’ll inhibit the muscles’ ability to work, resulting in muscle fatigue. Whenever you get that icy-hot burning in your calves or biceps after an intense workout, it means the hydrogen ion (acidity) in your muscles is high. Counter it with beta-alanine!

There are many great sources of omega-3 fatty acids. These include flaxseed oil, cod liver oil, krill oil and fish oil. All of these contain DHA, EPA and vitamins D and A. Long-chain omega-3 acids include DHA and EPA. These are abundant in fish oil. DHA (docosahexaenoic acid) is a naturally occurring omega-3 acid found in the brain and retina. Vitamin A, found in krill oil and other oily fish, boosts the immune system and can even promote healthy skin. Vitamin D, also found in fish and krill oil, combats body fat. EPA (eicosapentaenoic acid) regulates blood pressure and reduces the risk of heart disease. All of these are found in various sources of omega-3s and work together to shed fat and retain or build muscle mass!

To maximize the benefits of omega-3 fatty acids, you should take them with antioxidants and incorporate salmon into your diet. You should also consider taking fish oil supplements. Dosage depends on the type of fish oil you take. There are different forms of supplements to consider including liquid, gel, capsule and powder fish oils. Just make sure each dosage contains a healthy amount of DHA and EPA!

Zinc is a critical mineral to protein synthesis and increasing your metabolic rate, which accounts for the amount of calories you burn daily. When your body is low in zinc, your metabolic rate decreases, making it more difficult for you to burn off fat. Zinc also boosts your immune system with antioxidant properties that target various enzymes in the body, resulting in better post-workout bodily recovery.

Magnesium regulates the function of cells, bones, nerves and even your heart. It is an important part of ZMA to help ensure that athletes do not have a magnesium deficiency, as it can result in elevated inflammation in the muscles. ZMA contains magnesium aspartate, which reduces interference of the absorption of zinc and magnesium. It also contains a healthy dose of vitamin B6, which aids in the uptake of magnesium. Other great sources of magnesium are black beans, avocado, spinach, dark chocolate, and almonds.

Needless to say, there are definitely more than enough delicious options out there to fulfill your magnesium needs!

To maximize the benefits of ZMA, be sure to follow the instructed dosage. Typically a dosage of ZMA is three capsules, but most women should only take two. Each dosage should contain about 450 mg magnesium, 30 mg zinc and 10-11 mg of B6 for men. Be careful not to take too much. Taking more than 50 mg of zinc can have an adverse effect on your body. If you’re looking to build muscle mass and burn more fat, you should definitely consider adding ZMA to your supplement regimen.

Conjugated linoleic acid is an essential supplement. Unfortunately, the body can’t produce CLA by itself. That is why it’s important for you to get a sufficient amount – especially if you workout often. That’s where supplements can help. Conjugated linoleic acid supplements are typically available in capsule or liquid form. To reap the most fat-busting benefits of CLA, you should consider taking 3.4 grams per day.

Be sure to consume CLA with other high-protein foods such as milk or lean grass-fed meat in order to avoid nausea that can sometimes occur after a single dosage. Whether you’re seeking to boost your immune system, build and retain muscle mass or simply balance your muscle to fat ratio, CLA can help!

Conclusion

Anytime you walk into a sports nutrition shop, there’s always an endless supply of potential supplements. But, to reap the greatest rewards, you have to be focused and informed. Set attainable goals and follow your plan. Don’t stray from your simple diet plan and be sure to maintain a healthy diet. And, if you’re looking for healthy ways to enhance your workouts, you should consider including these seven essential workout supplements.

Owner & Founder at Gym Junkies LLCAfter changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

2 COMMENTS

Great list of supplements.
I consider mass gainer as one of the best supplement for hard-gainers who find it difficult to eat more because of their low appetite.
If you wish to purchase a mass gainer, ON Serious Mass is the best option and here are the reviews for it:Serious Mass Review

Very nice and informative, nice job! Glutamine is an essential in your stack if you are serious about exercise! I first learned that after reading here http://www.supplementscience.net/glutamine/ and I immediately bought myself a glutamine supplement. Even doe it hasn’t been that long, I am very satisfied with its results! 🙂